Chronic pain reset 30 days of activities, practices, and skills to help you thrive
Book - 2023
"Build a plan to reclaim your life with this easy-to-follow program designed by a leading pain expert. Chronic pain can make you feel broken, helpless, or worthless, stealing yoru sense of independence, security, and well-being. This indispensable guide explores the key role that your brain plays in processing pain and how small, simple actions can make profound changes in how you experience chronic pain. Chronic Pain Reset will help you evaluate your pain and its triggers, offering straightforward and often fun strategies to improve it. Using the principles of cognitive-behavioral therapy, you'll try one new evidence-based strategy each day for 30 days, from paced breathing and healthy sleep hacks to mindful walking and acts of k...indness. The accessible strategies require as little as 15 minutes a day and apply to all fitness levels. Step-by-step instructions guide you with humor and compassion to make learning and practicing the strategies more engaging. The ones that work best and that you like most will go into your Thriving Plan, a personalized pain-management tool kit that you design to help you lead a life with less pain, greater purpose, and more joy."--
- Subjects
- Genres
- Self-help publications
- Published
-
New York, NY :
Countryman Press, an imprint of W.W. Norton & Company
[2023]
- Language
- English
- Main Author
- Other Authors
- Physical Description
- xviii, 269 pages : illustrations, charts ; 24 cm
- Bibliography
- Includes bibliographical references (pages 243-257) and index.
- ISBN
- 9781682687659
- Foreword
- Introduction
- Part 1. You Have the Power to Hit Reset
- 1. Pain Is in Your Brain
- 2. Co-Occurring Symptoms and Conditions
- 3. Stress and the Price the Body Pays
- 4. Thoughts Are Brain Activities
- 5. Emotions Are Physiological Events
- 6. Trauma, Pain, and Healing
- 7. Mindfulness and the Power of Presence
- 8. Sleep, Your Fickle Friend
- 9. Exercise Is a Wonder Drug
- 10. Social Connectedness
- 11. Must Do versus Love to Do
- 12. Values, Virtues, and Strengths
- 13. Grit, Gratitude, and Grace
- 14. In Awe of Something Greater
- 15. Purpose in Life and the Way Forward
- 16. Preparing for Your Journey
- Part 2. Thirty Activities, Practices, and Skills for a Better Life
- Day 1. Paced Breathing
- Day 2. Progressive Muscle Relaxation
- Day 3. Mindful Breathing
- Day 4. Guided Imagery
- Day 5. Savoring
- Day 6. Healthy Sleep Habits
- Day 7. Time-Based Pacing
- Day 8. Pleasant Activity Scheduling
- Day 9. Walking Program
- Day 10. Take a Nature Break
- Day 11. Show Yourself Compassion
- Day 12. Thought Approach 1: Reframe Negative Thoughts
- Day 13. Thought Approach 2: Unhelpful Thoughts Come and Go
- Day 14. Thought Approach 3: Coping Coach
- Day 15. Thought Approach 4: Somatic Tracking
- Day 16. Self-Soothe
- Day 17. Release Painful Emotions
- Day 18. Embrace Positive Emotions
- Day 19. Music Is Emotional Medicine
- Day 20. Create a Relationship Tree
- Day 21. Daily Connection
- Day 22. Forgive
- Day 23. Acts of Kindness
- Day 24. The Gift of Giving
- Day 25. Practice Gratitude
- Day 26. Positive Service
- Day 27. Appreciate the Arts
- Day 28. Cultivate Purpose in Life
- Day 29. Best Possible Self
- Day 30. Take an "Aweliday"
- Part 3. The Road Forward
- Create Your Thriving Plan
- Live Your Thriving Plan
- Acknowledgments
- Notes
- Resources
- Index